Circuit training is a combination of multiple exercises, targeting different muscle groups. It has a number of benefits, such as improved heart and lung health.
Circuit training is a rapid combination and rotation of a series of different exercises, targeting different muscle groups. About six to ten exercises are grouped together in an exercise regimen and performed one after the other, with short rest periods between sets. A circuit consists of six to ten exercises, and multiple circuits can be performed each day. But are you wondering how circuit training is different from other workouts? Well, it is different because different muscle groups are concentrated in a single day, with very little rest in between. Because the muscle groups are switched, one muscle group relaxes, while you work the other!
What is circuit training?
Circuit training is a type of workout that includes multiple consecutive exercises with minimal rest in between. “It’s often high intensity and targets multiple body parts in one session, focusing on strength training and muscular endurance,” says the fitness expert Spoorthi SAccording to a study published in BiologyCircuit training helps reduce total body fat and increase muscle mass in adults. It also helps with strength performance and cardiorespiratory fitness.
What are the benefits of circuit training?
Circuit training is time efficient and increases the intensity of your workout. However, there are many other benefits of circuit training
1. Time efficient
You can fit an effective full-body workout into a shorter amount of time by minimizing rest between exercises, making it ideal for those with busy lifestyles. According to a study published in International Journal of Sports and Health SciencesIn a circuit training program, a circuit may include eight stations of 30/60 second work/rest intervals. Two cycles of this may be performed in the first four weeks, and 60/90 second work/rest intervals over three cycles may be performed in weeks 5-8. Circuit training may be performed three times per week.
2. High intensity
By performing consecutive exercises with minimal rest, circuit training keeps your heart rate elevated, leading to increased calorie burn during your workout, improving cardiovascular fitness and overall endurance. A study, published in Scientific reportssays that circuit training is very effective for weight loss and fat loss. It can also effectively reduce body weight and BMI.
3. Whole body involvement
Because circuit training typically involves a variety of exercises, it works multiple muscle groups in a single session. This well-rounded approach helps develop balanced strength and improve overall functional fitness. Different muscle groups can be rotated, which also gives other muscle groups a chance to rest. This is helpful if you don’t have time to train every day.
4. Increases metabolism
The combination of strength and cardio in circuit training stimulates the metabolism, promoting calorie burning not only during the workout but also afterward, through the afterburn effect EPOC, excess post-exercise oxygen consumption. After a workout, there is an increase in O2 consumption, says a study, published in Metabolism. This is the energy your body uses to cool itself down and return to rest. This can increase the number of calories you burn.
5. Helps improve heart health
Rest periods between workout sets are short, which can help keep your heart rate up. This, in turn, helps reduce stress on the heart and increase its strength. It can push out more blood with less effort, says a study, published in Frontiers of Cardiovascular Medicine. Adding high-intensity interval training to your circuit can also help improve lung function. Learn more HIIT Workouts that you can include.
6. Flexibility in equipment
Circuit training can be done with minimal equipment, making it accessible whether you’re working out at home, in the gym, or outdoors. Check out some simple essential training equipment It’s enough to train at home.
7. Interesting training
Because there are muscle groups and training regimens combined in one, it keeps your workout interesting. According to a study, published in Brain ScienceIt is hard for people to stick to a regimen. Alternating exercises can make this task interesting.
8. It makes you happier
Yes! Circuit training can help boost your mood. It involves cardio and strength training that can release endorphins, or feel-good hormones, into your body. These hormones also help you feel like you can achieve your goal, says a study, published in Journal of Clinical Medicine.
What to keep in mind when doing circuit training?
While circuit training comes with a number of health benefits, there are a few things to watch out for when practicing this form of training. The most important thing to remember is that it is important to pace yourself to complete the entire circuit. Learn how a slow and steady training helps. In addition to this, it is important to choose weights that are proportionate to your body that allow you to complete all the sets without feeling excessively tired.
5 Exercise Variations in Circuit Training
If you want to know how to do a circuit workout, here’s where you can start!
• Squats: 10 reps
• Push-ups: 10 reps
• Lunges: 10 reps
• Superman: 10 reps
• Plank position: 30 seconds
Once you complete all the exercises, this counts as one set. It is recommended to aim for at least 4-5 sets for a simple bodyweight routine. Don’t forget to rest for 15-20 seconds between exercises and 30-45 seconds between sets. This beginner circuit workout can be quite effective.
What are the risks of circuit training?
While this style of training is effective, it also carries some risks if not approached carefully:
1. Overexertion
The fast pace and minimal rest can make it easy to push yourself too hard, leading to burnout or even injury if you don’t listen to your body. It’s very important to perform proper warm-ups and cool-downs so your body is ready for the intensity of circuit training. Learn how warm up and cool down before and after exercise.
2. Poor form
Moving quickly between exercises can cause your form to suffer, increasing the risk of muscle or joint injury. Therefore, it is very important to maintain proper form during your workout.
3. Inadequate recovery
Although rest periods between exercises are short, it is important to plan your workout days so that you do not get overly tired. Not getting enough rest can lead to excessive soreness or burnout, especially if you are doing challenging movements.
4. Cardiovascular effort
For those with heart problems or who are not used to vigorous exercise, maintaining an elevated heart rate for long periods can be risky. Therefore, it is important to seek medical and professional advice before starting any new exercise regimen.
5. Risky for beginners
Beginners may find circuit training too intense, which can lead to poor form or injury without proper guidance. It is important to consult a fitness expert and perfect your form before starting circuit training. Because circuit training is intense, overtraining is one of the most common side effects. It must be paired with adequate rest and recovery periods. This is why it can become overwhelming for someone who is just starting out.
Summary
Circuit training is a great way to start an interesting full body workout. It is a combination of different exercises that target different muscle groups. It can be done with the help of minimal training equipment. Circuit training can help you lose weight, as well as keep your heart healthy. It is also great for your mood. However, pacing and listening to your body are the key things to follow during circuit training. Excessive fatigue can lead to injury. This is why circuit training should not be done every day.
Frequently Asked Questions
Who shouldn’t do circuit training?
Circuit training can be done by almost anyone, as long as they have the right guidance and exercise selection. “Whether you’re a beginner, dealing with injuries, or have specific fitness goals, the key is to tailor the workout to your individual needs and abilities,” says Spoorthi. With the right guidance and modifications, circuit training can be adapted to all fitness levels and limitations.
Is it possible to do circuit training every day?
If you are doing full body circuits, exercises that target the muscles of the upper and lower body, then doing them every day may not be a good idea. This type of circuit training should be done two to three times a week. This program will allow for sufficient recovery and rest time, which is very important.
How many minutes of circuit training is it safe to do at one time?
A circuit training workout can last from 10 to 45 minutes. It is safe to do. You can plan your circuits accordingly. A total of three rounds should be enough. You should complete 10-15 repetitions of each exercise, each of which can last from 30 to 45 minutes.